Make this healthy, classic Indian Spinach & Chicken Curry recipe (known as Chicken Saag) at home with little effort. The warm, rich flavors will keep you coming back for more! 248 calories and 5 Weight Watcher Freestyle SP Thank you to Gourmet Garden for helping me share this recipe with you.
It's time to kick off Week 2 of the Healthy New Year 6-Week Challenge that I'm hosting with Liz of The Lemon Bowl! There are over 900 of you who have accepted the challenge and are sharing your successes, challenges and questions on the challenge Facebook group. Come on over! It's not too late to join.
Last week we focused on Boosting Protein at Breakfast to Fuel Your Day.
And now, it's time to introduce the challenge for Week 2.
THIS WEEK'S GOAL IS...EXPLORE ETHNIC CUISINES!
So, what do we mean by that?
One of the most common misconceptions about healthy eating is that it's often boring or lacking in flavor. Au contraire, my healthy eaters! We're all creatures of habit and tend to stick with things that make us feel comfortable, recipes and flavor profiles included. What Liz and I are challenging you to do is to step outside of your culinary box and play around with different herbs, spices and even techniques. Keep your meals interesting!
Growing up in Vancouver, Canada, I was exposed to a very multi-cultural restaurant scene. Indian, Chinese, Korean, Greek, Italian, Japanese, Thai...you name it, we ate it. Except for Mexican food - Vancouver is sorely lacking in Mexican restaurants! To this day, cooking dishes with international flavors is what gets me really excited.
Does that mean that we cook with hard-to-find spices or unpronounceable ingredients? Nope. Many of the ingredients listed in many of the ethnic-inspired recipes on my blog can be found in most well-stocked grocery stores. Some of my family's favorites are Greek Turkey, Rice & Feta Casserole, Rice Noodles with Chicken & Vegetables (sub in any vegetables you prefer) and Slow Cooker Vegetable Curry.
If you would like to start cooking with herbs, but are worried about having a fridge full of perishable items that may go bad before you have a chance to use them up, check out the Gourmet Garden products, which can be found in the produce section of many grocery stores. They have both lightly dried herbs, as well as stir-in pastes (my favorites!). Basil, ginger, garlic, lemongrass (seriously love this one!)...and the list goes on.
They're really easy to use and each product lists the fresh herb equivalent. For example, 1 tablespoon of the ginger paste can used in place of 1 tablespoon of fresh, minced ginger. Or 1 tablespoon of the chunky garlic paste can be used in place of 1 teaspoon of fresh, minced garlic. Both of these products are used in this chicken curry recipe.
Gourmet Garden has come up with a really helpful Flavor pairing chart that is really handy for cooking all kinds of international dishes.
Spinach-based curries (typically known as saag) are often found on Indian restaurant menus. While it's traditionally served as saag paneer (a firm Indian cheese), I've often ordered it with chicken or lamb as well. Not only is this chicken curry recipe packed with all of the wonderful herbs and spices that you may have come to appreciate in Indian cooking (ginger, garlic, ground coriander, garam masala and turmeric), but it has a punch of fiber, iron and vitamins from the healthy dose of spinach.
And, oh man, is it ever good!
Serve this chicken curry recipe with brown basmati rice, and chutney and raita, if desired. Raita is an easy yogurt and cucumber condiment (great with a sprinkle of coriander and cumin, too).
So, let’s jump right into week 2 of the challenge together, and commit to spicing up our everyday meals by playing with different herbs and spices! We’d love to see your meal ideas on Instagram, Twitter and Facebook. Just use the hashtag #HealthyNewYear so we can find your photos. You can also tag Liz (@thelemonbowl) and me (@cookincanuck).
Be sure to check out Liz’s Shrimp & Wonton Rice Noodle Soup and her thoughts on going ethnic!
(Several people have asked where I bought the hammered copper serving dishes. I bought them here. I want to serve every meal from them!)
Other healthy ethnic-inspired recipes:
Slow Cooker Hoisin Chicken {Crockpot}
10-Minute Thai Shrimp, Cucumber & Avocado Salad
Chinese Beef & Broccoli Stir-Fry
Printable Recipe
Spinach & Chicken Curry Recipe {Chicken Saag}
Ingredients
- 1 ¾ packages 10 ounces each frozen chopped spinach, defrosted
- 1-2 tablespoons water
- 1 tablespoon + 2 teaspoon canola or grapeseed oil
- 1 medium yellow onion finely chopped
- ¾ cup crushed tomatoes
- 2 tablespoons Gourmet Garden garlic paste
- 2 tablespoons Gourmet Garden ginger paste
- 2 ¾ teaspoons ground coriander
- ¼ - ¾ teaspoons cayenne pepper to taste
- ¼ teaspoons ground turmeric
- 2 pounds boneless skinless chicken thighs, cut into 1-inch pieces
- 1 ½ teaspoons garam masala
- 2 tablespoons plain nonfat Greek yogurt
Instructions
- Place the defrosted spinach in a blender and puree until fairly smooth, using 1-2 tablespoons of water to loosen up the mixture. Set aside.
- Heat the oil in a large nonstick skillet set over medium heat.
- Add the onions and cook, stirring occasionally, until the onions start to brown, 8 to 10 minutes.
- Stir in the crushed tomatoes, garlic paste, ginger paste, coriander, cayenne pepper and turmeric, and cook for 1 minute.
- Add the chicken, stirring to coat with the tomato mixture. Simmer, stirring occasionally, until the chicken is almost cooked through, 10 to 12 minutes.
- Stir in the pureed spinach and garam masala. Simmer for 5 minutes.
- Stir in the Greek yogurt.
- Serve with brown basmati rice.
Notes
Nutrition
Disclosure: This post contains links to my Amazon affiliate page. Any revenue made from sales through these links helps to support this blog. Thank you!
bonsi
this spinach chicken curry recipe. is so delicious and yummy. I just love this chicken spinach recipe. everyone would eat this. thanks for sharing this amazing article.
Kira
Can this be made in a slow cooker?
Dara
Kira, I haven't made this in the slow cooker, so I'm not sure.
Dani
Thanks for this recipe, Dara! My boyfriend and I live in Vancouver and whenever we order Indian we get saag with either chickpeas or chicken. He's tried and failed at making it (recipe failure) a few times, and I tried this one for him tonight and we both loved it. It's going to go into regular rotation for sure, because it'll save us take-out money. 🙂
Dara
I'm so glad to hear that you enjoyed it so much! It really is a breeze to make and you're right about it being so much cheaper than take-out!
Jenn @ p+c
I NEED to pick up that ginger paste like woah! Love this recipe and the healthy challenge!
Renee - Kudos Kitchen
I'm doing my best to eat healthy but I'm not calling it a new year's resolution. Too much pressure. This dish looks very tasty, and I love those little casserole dishes you've used. Very nice presentation, and I love Gourmet Garden products too!
Carrie @Frugal Foodie Mama
I just love Indian food, and I do love a good curry! 🙂 Thank you for the recipe- I have to make it at home because the nearest Indian restaurant is almost 45 minutes away. The joys of living in a small town, lol.
Monique @ Ambitious Kitchen
This looks so fabulous and healthy -- love all the incredible nutritious veggies and spices. 🙂
Amelia @Eating made easy
This looks absolutely fabulous, Dara! I think I'm actually going to make it tonight! I have a feeling both my kids will like it...which is saying a lot...maybe I'll toss in some sweet potato or butternut squash too! Yum. Love Gourmet Garden too, by the way!
Amanda | The Chunky Chef
I LOVE LOVE LOVE Gourmet Garden stir in pastes... they are SO convenient! This chicken looks so amazingly flavorful 🙂
Kacey @ The Cookie Writer
THIS LOOKS SO GOOD! I love the colours, and I can just imagine how lovely your house smells! What a great project to be working on, and it is so important to get that message out there to eat right (I admit, I indulge, but everything in moderation!)
Liz
SO delicious and flavorful! I'm so glad my fridge is stocked with Gourmet Garden's products!
P.S. I went to Lord Byng for a year of high school---loved my time in Vancouver!!!
Dara
How I miss living in Vancouver! I went to Magee...not very far from Lord Byng. 🙂 And you can't beat a fridge filled with Gourmet Garden products.
DessertForTwo
I'm so into your healthy recipes lately! This is going on the list this week!
Dara
I'm so glad to hear that! I hope you enjoy it, Christina.
Lisa @ Garnish with Lemon
I love these spices! I always have the Gourmet Garden Ginger paste in my fridge! What a delicious meal!
Dara
The ginger paste is so handy to have around - particularly when you notice that your fresh ginger has shriveled!
Taylor @ Food Faith Fitness
Really, you had me at curry. I could eat that stuff ALL DAY LONG! This looks like the perfect, flavor-packed healthy dish! Love Gourmet Garden too! Pinned!
Dara
I feel the same way about curry, Taylor!
Dorothy at Shockingly Delicious
I am such a spinach girl, thighs are my preferred chicken part, and I do love the ease of the Gourmet Garden herbs in a tube! I'm all over this one.
Dara
This recipe is just begging you to make it, Dorothy. 🙂 I hope you have a chance to try it.
Jürgen
Where is the curry?
Dara
Hi Jurgen, as I mentioned in the post, saag is a spinach-based (sometimes mustard greens) curry that is very often in Indian cooking. It includes many of the spices found in what might be considered more traditional curries (e.g., kormas and vindaloos), such as ginger, garlic, ground coriander, garam masala and turmeric. It has a wonderful flavor!